10 Minutes to Muscle Relief

Looking for a quick and easy way to bring relief to tight muscles? All you’ll need is a tiny bit of space, 10 minutes, and a $10 foam roll (or borrow one from the stretching area in your gym). Chances are you’ve seen one, or kinda-sorta-tried to use one before. Foam rolling, more scientifically known as self-myofascial release (SMR), is a 10-minute technique that is simple to master and will help soothe tight muscles.

Even if you do not have much of a fitness routine, you can still foam roll regularly and feel the benefits, even while watching Netflix. Foam rolling is essential for the most active individuals and the least active, so regardless of where you land on the spectrum, it will provide benefits!

So, What Exactly is Foam Rolling?

Let’s start by breaking down the term “Self- Myofascial Release.”

“SELF” simply means that it is a technique you perform on yourself.

“MYOFASCIAL” is the anatomical term for the band or sheet of connective tissue beneath our skin that attaches, stabilizes, and separates each of our muscles. If you need a visual, think of it as a spider web or woven sweater that covers the body.

“RELEASE” is precisely what it sounds like; what occurs when rolling pressure is provided to the damaged or matted fascia.

Think of SMR in terms of giving yourself a massage: by applying pressure to muscles and rolling out muscles, we treat damaged connective tissue to help release tension and tightness. While the results are typically wonderful, the act of SMR can be uncomfortable or even painful. Don’t worry, this is normal – think of it as a deep tissue massage!

How Does It Work?

The best analogy I have heard about foam rolling is that it is “like taking a comb through knotty hair.” In a perfect world, fascia should move with little restriction; however, our bodies go through a lot. It can be trauma from an accident, inflammation, scarring from previous surgeries, and even running and strength training that cause damage to the fascia. The fascia can become restrictive and tight when damaged, leading to decreased mobility and uncomfortable movements. One way to smooth out and help heal the fascia is through foam rolling. This helps loosen up some of the tightness and restrictiveness.

When and How Often?

The good thing about foam rolling is that you can do it as often as you’d like. However, consider starting your workout this way as part of your warm-up. Areas that are particularly sore or tender to foam rolling are areas that should get more attention. The tenderness indicates that area of your fascia may be a little bit more damaged and can benefit from releasing some of the tension.

Different Tools of SMR

The device most commonly used in the fitness world to accomplish SMR is a foam roller; however, other devices can be used to accomplish SMR.

• Foam Roll Stick – Really great for rolling out the legs, especially lower legs (calves and shins). This allows you to have a little bit more control over where and the amount of pressure you would like to provide to the area. Great for runners!
• Lacrosse Ball – Really great for finding trigger points. Used for rolling upper back or chest while standing against the wall or lying down. This could be a very intense because you can provide a lot of direct pressure to a small amount of surface area. Good for hitting specific knots and tight areas.
• The Rumbler – There are a lot of different foam rollers that come with nodules or ridges like the one pictures. This is one of the most intense forms of rollers because of the pressure provide by the nodules when rolling.
• Standard Foam Roller – Styrofoam feeling, usually black. Can come in 12 inches or 30 inches. Both sizes work well. Perfect for beginners. This allows you to cover a large amount of area and is less intense than others because it is softer.
• PVC Pipe –Type of foam roller that is extremely firm therefore is very intense and provides lots of pressure to the connective tissue. Once you get acclimated to the softer, black foam roll, you can upgrade to this method.

 Watch This Quick Video on how to apply it!